TouchStone Health Photo
TouchStone Health Photo
TouchStone Health Photo

Homemade Coconut Yogurt that actually tastes Great!

Posted on: April 10th, 2017 by Dr. Amanda Sue Cressman

I have been wanting to make yogurt for some time, as I grew up in a home where homemade yogurt was the only yogurt we consumed.  But I have a daughter with a dairy sensitivity so I wanted to make a coconut yogurt that not only tasted great but was actually thick and delicious like the greek yogurts available now.  Many of the coconut yogurts on the market are delicious but the stabilizers and gums don’t always agree with me.  So I needed to get creative and find a solution.

I was grateful to find a recipe that worked and for my Instant Pot that made it possible.  (An Instant Pot is an amazing device that is a yogurt maker, rice cooker, steamer, pressure cooker, slow cooker, warming pot and sautes all in one.  It’s amazing and has helped me make delicious foods in minutes compared to hours…and I have no affiliation with this company, just a big fan).

So, I made a great recipe from Amanda Naturally (not me…but a wonderful Holistic Nutritionist that makes delicious recipes).  I followed her recipe but instead of using a yogurt starter I used 3 probiotic capsules from my favourite probiotic and 2 tbsp of local maple syrup.  I also used a smidge more gelatin as I like my yogurt thick but may stick to the recipe next time.

It’s delicious and a great alternative for anyone wanting to make a dairy alternative yogurt that really tastes wonderful.  See what you think.




Disclaimer: The information contained on this website is not intended nor implied to be a substitute for professional medical advice or instruction, it is provided for educational purposes only. This information shouldn’t take the place of seeing a Naturopathic Doctor on any matter relating to health or well-being.

Having a bad day? Here’s a helpful reminder…

Posted on: April 2nd, 2017 by Dr. Amanda Sue Cressman

In case you forgot...You are WONDERFUL!

Getting your ZZZzzzs with the Help of Acupuncture

Posted on: March 10th, 2017 by Dr. Amanda Sue Cressman

By Anna Totzke, Registered Acupuncturist

Insomnia effects most of us at some point during our lives whether it
be one night or spanning over years. For many, getting enough sleep is
an on-going issue which can be frustrating and can affect their
quality of life.
From a Chinese Medicine perspective, Insomnia indicates a disharmony
of the internal organs. These imbalances are often caused by stress,
excessive emotion (anxiety, worry, grief, anger), over-thinking,
irregular diet (late night eating, not eating enough, poor diet),
excessive physical work, irregular working hours, poor blood quality,
or a combination of the above. Acupuncture has shown to be effective
in treating Insomnia and the stresses affecting the physical body.

Do you experience any of these symptoms?

Types of Insomnia and the Related Organ Imbalance:

-Difficulty falling but once asleep, stays asleep= Blood/Heart disharmony
-Wake frequently, often feeling hot = Heart or Kidney imbalance
-Repeated waking around 2-4 a.m., worse with stress= Liver imbalance
-Lots of wild dreaming, talking during sleep, sleepwalking = Heart or
Liver imbalance
-Recurrent nightmares that cause waking = Heart and Gall Bladder imbalance
-Waking with palpitations and panic attacks = Heart and Kidney imbalance
-Chronic insomnia with feverishness at night but no sweating = Blood imbalance
-Difficult falling asleep, light sleeper, over-thinking in the
night=Spleen and/or Heart imbalance
-Lack of peaceful sleep, stomach discomfort of fullness, annoyance at
not sleeping = Stomach and Bowels Imbalance
-No sleep at all, headaches, irritability, tinnitus, bitter taste =
Liver Imbalance

Acupuncture is a wonderful and effective way to help Insomnia.
Acupuncture points are selected on the body that affect sleep and the
organs that are out of balance. Acupuncture also effectively helps:
anxiety, depression, stress, headaches, and pain in the body which all
have an impact on the quality of sleep.

If you have any questions, feel free to contact Anna Totzke, R.Ac.


Posted on: December 27th, 2016 by Dr. Amanda Sue Cressman

I recently came across this quote by Audre Lorde and immediately took to it, so I made it into a picture.  I thought it would be helpful to share, especially for the beginning of New Year.


Even though New Years Resolutions are often focused on ourselves – striving for betterment in areas we feel we could improve or grow, the actual focus on ourself is often what trips us up in succeeding with the goal.

Taking time for ourselves is tricky and often associated with being selfish.  It’s funny how we do that, entangling caring for self with selfishness but the two don’t need to be mutually exclusive.

Audre Lorde shifts our discomfort with caring or focusing on self away from self-indulgence into something that we can all appreciate, understand and respect…self-preservation.

When we fill ourselves up with the things, people or situations that genuinely fill us up, we can do marvellous things.  This year I made a commitment to running…most mornings I wake up early and run before my day gets going which is already pretty early.  But, if I don’t, I will have missed the opportunity to do so and lose out on the feeling I get from clearing my head, getting a work out in and some time for me with nature (something that absolutely preserves my happiness).

This coming year, I’m finding I need more to fill my tank with the busyness of life.  Journaling and meditation are what I’ve determined I am missing but both take time and dedication.  But instead of it feeling like another item on my check list that needs attention, I will take Audre’s words to heart and remember that taking the time to do this will help protect me from burn out, irritability and sadness.

This New Years, consider focusing on what will preserve you the best for your resolution.  What activities, places, people or things do you need more of to ensure your tank is feeling full and supported instead of depleted and unhappy.  Shift the focus away from selfishness or self-indulgence to self-preservation.  The mental leap will feel a lot better and will motivate the change you need to feel the best you can.

Wishing you a bright and happy New Year.

Dr. Amanda Cressman, N.D.

Hot Stone Massage

Posted on: November 30th, 2016 by Dr. Amanda Sue Cressman

Treat yourself….as the closer months approach continue to enjoy the heat with a Hot Stone Massage….

Hot Stone Massage is a specialty massage where as therapists we use smooth, heated stones as an extension of our own hands. The heat can be both relaxing and deeply beneficial to warn up tight muscles so we can treat deeper and effectively more quickly. Using the heat as an additional Therapy it is known to help the client relax easier as it calms the nervous system and promotes a sense of relaxation and we’ll being. Along side Swedish massage and deep tissue massage; hot stone massages reduce tension and anxiety, helping to decrease stress. Also, helping to improve blood circulation, which we need to deliver oxygen and nutrients around our cell bodies.

Generally assisting our lymphatic system carry away our body’s waste, and much more…..heat feels good with relieving muscle cramps and spam, managing pain and so much more.

Don’t feel guilty about getting a Hot Stone massage, because it sounds like a luxury….simply remind yourself of the health benefits.

Written by: Natalie Poynton, RMT.

564-572 Weber Street North, Unit 3A
Waterloo, Ontario